Tag: Nutrition

Back to School Tips

Whether you are making your own lunch for work or packing your child’s school lunch, keep these tips in mind for a safe and nutritious to-go meal!

  • Keep it cold and safe. Choose an insulated lunchbox, or always pack an ice pack if the contents contain an item that needs to stay cold.
  • Focus on colorful vegetables. Pack more dark green, red, and orange vegetables. Pack a healthy dip such as hummus to add more flavor and fun.
  • Fuel up with fruits. Choose whole fruits or fruit packed in 100% juice. Oranges, pears, peaches, berries, and unsweetened applesauce are a few great choices that will easily fit into a lunch box.
  • Shoot for whole grains. Choose whole grain foods, such as whole-wheat bread and whole wheat tortillas or crackers.
  • Pack Calcium-rich foods. Choose low-fat milk, yogurt and cheese for your child. Remember to keep these foods cold.
  • Vary the protein and healthy fats. Peanut butter, tuna, or a lean turkey sandwich are great to pack for lunch. Nuts or a hard-boiled egg are also great.

By:  Ashley Svaty

Local Foods Survey

The North Central Kansas Food Council is an organization that advocates for enhanced quality of life for all residents through sustainable access to regional produced food options, economic opportunity, and educational resources. In the effort to conduct a food assessment in North Central Kansas, the Council is seeking your input about local foods in your community and the 12-county region. This 20-question survey will take approximately 5-10 minutes to complete. Your feedback is valuable and we appreciate you taking the time to help support local foods!

www.surveymonkey.com/r/NCKFCSurvey

By:  Ashley Svaty

Mediterranean-style Eating Pattern

Mediterranean Diet Pyramid PDF

Studies show that Mediterranean-style diets are remarkably connected with good health, which is the basis for including this eating pattern in the recently revised Dietary Guidelines for Americans. Mediterranean eating patterns are associated with longevity and may decrease your risk for heart disease, stroke, type 2 diabetes, high blood pressure, obesity, and even Alzheimer’s disease.

The Mediterranean-style diet is reflective of a way of eating that is traditional in countries that surround the Mediterranean Sea. The diet is rich in vegetables, fruits, nuts, beans and peas, whole grains, olive oil and fish. Instead of excess salt, Mediterranean-style foods are flavored with herbs. Sweets are enjoyed in small amounts.

 Here are simple ideas for eating the Mediterranean way.

  • Eat seafood twice a week. Tuna, herring, salmon, and sardines are rich in omega-3 fatty acids. Shellfish have similar benefits for brain and heart health. When you eat meat, choose smaller amounts.
  • Enjoy a vegetarian meal one night a week or more. Include beans and legumes, whole grains, and vegetables flavored with herbs and spices.
  • Choose healthy fats, such as extra-virgin olive oil, avocados, nuts, sunflower seeds, olives, and peanuts.
  • Pile on vegetables. These are vitally important to Mediterranean-style eating. Start with a simple plate of sliced fresh tomatoes drizzled with olive oil and feta cheese. Enjoy salads, greens, soups and stews, healthful pizzas, and oven roasted veggies.
  • Switch to whole grains. They taste nuttier and have more fiber. Traditional Mediterranean grains include bulgur, barley, farro, brown rice, and products made with whole-grain flour.
  • Make fruit your dessert. Enjoy a wide range of delicious fresh fruits and pair with cheese or yogurt.

Photo Credit: www.oldwayspt.org

By:  Ashley Svaty

April You Asked It!

In the latest issue of You Asked It! you will find articles on the following topics:

 Freeze-Dried Foods

  • Private Water Well Information
  • Spring Break Food Safety
  • How to Store Honey
  • Long-Term Health Effects of Foodborne Illness
  • Food Preservation Classes Scheduled
  • Explore the NORS Dashboard
  • Keep the Egg Hunt Safe!
  • Add Crunch with Celery!
  • New Items for Food Preservation

 Click here to access the April Issue of You Asked It!

 By:  Ashley Svaty

The Powerful Potency of Plant Foods

For years, nutrition experts have touted the benefits of eating plant foods to combat inflammation and chronic diseases.

Researchers from the University of Illinois at Urbana-Champaign have discovered the power of plant foods rich in anthocyanins may have in preventing or reducing colorectal cancer cell growth. Anthocyanins are color pigments that include purple, red, and blue hues.

The research included in vitro studies. They found that the anthocyanin extracts induced apoptosis in colorectal cancer cells. Apoptosis is essentially the destruction of cells so they die. Therefore, the growth of colon cancer is inhibited.

Foods rich in anthocyanins include blueberries, blackberries, cherries, grapes, purple corn, red cabbage, red beets, and many more.

Source: www.ift.org/IFTNEXT/010918.aspx

By:  Ashley Svaty